Green beans with mushrooms and onions are heart-smart eating. A healthy eating plan is especially important for more than 30 million people in the U.S. living with type 2 diabetes who are at double the risk for heart disease and stroke compared to those without diabetes, according to the American Heart Association and American Diabetes Association’s Know Diabetes by Heart initiative. When managing diabetes and heart health, building a consistent eating plan with the right balance can be a powerful tool.
Green Beans with Mushrooms and Onions
Recipe courtesy of Know Diabetes by Heart
Prep time: 10 minutes
Cook time: 10 minutes
Servings: 4 (1/2 cup per serving)
- 8 ounces green beans, trimmed
- 2 teaspoons olive oil
- 4 ounces sliced mushrooms, stems discarded
- 1/2 cup thinly sliced onion
- 1 medium garlic clove, minced
- 1/8 teaspoon salt
- 2 teaspoons fresh lemon juice
- 1 pinch pepper
- Fill a medium saucepan 3/4 full of water. Bring to a boil, covered, over high heat. Cook the green beans, uncovered, 5 minutes, or until tender-crisp. Drain well in a colander.
- In a medium nonstick skillet, heat the oil over medium-high heat, swirling to coat the bottom. Cook the mushrooms, onion, garlic and salt 5 minutes, or until the mushrooms are soft and lightly browned, stirring frequently. Stir in the lemon juice, pepper and cooked green beans.
Nutritional information per serving: 60 calories; 25 calories from fat; 2.5 g total fat; 0.5 g saturated fat; 0 g trans fat; 0.5 g polyunsaturated fat; 1.5 g monounsaturated fat; 0 mg cholesterol; 60 mg sodium; 300 mg potassium; 9 g total carbohydrate; 2 g dietary fiber; 4 g sugar; 0 g added sugar; 2 g protein; 70 mg phosphorus. Choices/Exchanges: 2 vegetable, 1/2 fat.